Brown Bagging
Taking your lunch to work, packing your child's school lunch or planning a heart-healthy picnic does not have to be boring. With a little creativity and extra thought, you can make a tasty and healthy lunch. Look at the following healthy choices to plan your next "brown-bag" meal.
BREADS:
Select whole grain breads and rolls such as pumpernickel, rye and whole wheat. Try English muffins and bagels for variety. |
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FILLINGS:
Choose low-fat and low-cholesterol sandwich fillings such as: cottage cheese mixed with herbs or vegetables; canned tuna or salmon (water packed); peanut butter and jelly (use peanut butter in moderation); baked or broiled chicken, turkey breast or lean roast beef; egg salad (made with 2 boiled egg whites plus ½ yolk, celery and light mayonnaise and/or mustard); and low-fat cheese (less than 5 grams of fat per serving). Note: If using canned salmon or tuna, rinse it under water for one minute to remove some of the sodium.
TOPPINGS/CONDIMENTS:
Choose light mayonnaise, mustard or ketchup, but limit them to 1 tablespoon since they are high in sodium. Add tomato, lettuce, alfalfa sprouts, green peppers and onions. If using pickle relish, limit it to 1 tablespoon since it is also high in sodium.
FRUITS/VEGETABLES:
Use fresh fruit and vegetables whenever possible. If using canned fruit, select fruit packed in natural juice with no sugar added. Other ideas include dried fruit, tossed salad (with a small amount of low-fat dressing), vegetable salad or raw vegetables.
SOUPS:
Beware of the high sodium content of many canned soups. Choose homemade or low-sodium canned soups.
TREATS:
Unsalted pretzels, unsalted air popped popcorn, oat bran or wheat bran muffins, bread sticks, graham crackers, fig bars, vanilla wafers and low-fat microwave popcorn can be included as a fun addition to your brown bag meal.
OTHER IDEAS:
Other ideas for lunch include: baked or broiled chicken; low-fat cottage cheese and fruit; salmon or tuna salad; whole grain crackers with cooked beans; any leftovers from a heart-healthy meal; and homemade pasta salad with chicken or fish and vegetables. Note: If using canned salmon or tuna, rinse it under water for one minute to remove some of the sodium.
DRINKS:
Water is always an excellent choice. Other options include diet soda, fruit juice, skim or low-fat milk, iced tea and sugar-free, fruit-flavored drinks.
DESSERTS:
Select fresh or canned fruit (canned in juice with no added sugar), angel food cake, fruit or bran muffins, gelatin and low-fat cookies.